PNW Performance Training

Coach
Ian L

This is a strength and conditioning program for anyone who wants to start weight training to improve pickleball performance and injury resistance. 

Each week has 3 training sessions programmed with an off day following each training day. On non-weight training days there is optional low-intensity cardio for 20-40 minutes such as walking, biking, easy hiking, etc.

Each week has a slightly different focus, make sure to read all exercise notes. Following the sequence of weekly focus will show better results. Exercises come with alternatives in the notes. Short and effective warm ups for each training session. 

TL;DR 

-3 training days a week

-2 days off to account for weekend pickelball

-On non-training days there is optional cardio (walk, bike, swim, pickleball etc.)

-If you play pickleball on weekdays, try to play on the non-training days and count it as your cardio

-Program can be started on any day, but starting on Sunday or Monday allows you to be rested for weekend pickleball matches

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Equipment listed on the same bullet point are interchangable*Required*-Kettlebells / Dumbbells -Bands / Cable machine-Bench / Floor Mat*Optional*-Barbell & Rack-Medicine Ball
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Lower Body Focus

A1

WORLD'S GREATEST STRETCH

1 x 10

A2

Inchworm

1 x 5

A3

Single Leg Balance & Reach

1 x 12

B

Goblet Squat

3 x 8

C

Romanian Deadlift (RDL)

3 x 8

D

DB Reverse Lunge

3 x 12

E

Calf Raise Series

3 x 15

F

Glute Bridge

3 x 10

Tuesday
Upper Body Focus

A1

Inchworm

1 x 5

A2

T-Spine Reach

1 x 10

A3

Shoulder Taps

1 x 12

B

Bench Press

3 x 8

C

Overhead Press

3 x 8

D

Band Pull-Apart

3 x 8

E1

DB Lateral Raise

3 x 10

E2

Bent Over Rear Delt Fly

3 x 10

Thursday
Full Body Power

A1

WORLD'S GREATEST STRETCH

1 x 10

A2

Inchworm Shoulder Tap

1 x 5

A3

1/4 Eagles

1 x 10

B

Turkish Get Up

C

Lat Pulldown

3 x 8

D

Band Resisted Hip Rotational Punch

3 x 5

E

45 degree lunge

3 x 10

F

Ali Shuffle

3 x 0:20

Friday
Week 1 Day 6
Pickleball Performance for Beginners